Jump-start Your Weight Loss Program

From Jazzercise, Inc.

(CARLSBAD,
CA) Inevitably,
weight loss goals resurface in the spring when swimsuit season is on the
horizon. It's an excellent time to assess how well you've adopted your
New Year's resolutions and, if need be, jump-start your weight loss program.

Judi Sheppard Missett, founder and CEO of Jazzercise, says achieving significant
and lasting weight loss requires vigilance on three fronts: Mind, Meals
and Movement. Leaving any of these components out can seriously hamper
your success.

Mind

Mind games are common among individuals who struggle to lose weight. Too
often, they are negative, centering on feelings of guilt, distorted body
image and low self-esteem.

Putting a positive spin on your internal messages can have a profound
effect on your ability to accomplish your goal. You can start by closing
your eyes and visualizing your success. Paint a mental picture of yourself
snacking on fruits and vegetables midway through the day (instead of grabbing
cookies) and going for a brisk 30-minute walk every evening. When you
actually see yourself doing these things, you'll begin believing that
you can do them. Then, translate those positive images into a written
list of realistic short-term goals that you can follow.

Finally, keep a food
diary. Record when, where, what and how much you eat, and include your
physical and emotional state (e.g. hungry, bored, stressed, angry) with
each entry. This is the only way you can accurately monitor your calorie
consumption and identify the people, places and emotions that may trigger
overeating.

Meals

Mealtime can be a source of great anxiety for people trying to lose weight.
Again, a detailed, specific game plan can increase your odds of success.
Experts recommend eating four to six small meals a day, instead of the
traditional three. Eating every three to four hours keeps hunger at bay
and helps prevent binging. It also stabilizes blood sugar levels, preventing
rapid increases and subsequent "crashes" that play havoc with
your fat-regulating hormones insulin and leptin.

The key is to eat
balanced, healthy and lowfat meals that range between 300 and 400 calories
each. You may want to invest in a session with a nutritionist who can
develop a personalized meal plan that includes three to five servings
of fruits and vegetables a day and provide the correct balance of protein
(20 percent), carbohydrates (50 to 55 percent) and fat (15 to 30 percent).
Perhaps most important, educate yourself on proper portion sizes. A review
of the Food Guide Pyramid may prove to be an eye-opening experience. For
example, today's average size bagel is actually equal to two to three
servings, not one!

Movement

Unfortunately, the number of sedentary individuals far outweighs (pun
intended!) the number of individuals who exercise consistently. Yet, exercise
is crucial to fat loss. The best approach is a combination of fat-burning
aerobic exercise and muscle-building resistance training.

Prime examples of
aerobic exercise include brisk walking, jogging/running, dancing, rowing,
cycling and swimming. The American College of Sports Medicine recommends
a minimum of 30 minutes of moderate activity a day or three to five 20
to 60-minute sessions per week. Resistance training is essential for building
and maintaining muscle mass. The greatest perk is that muscle burns more
calories, even at rest. Individuals should perform at least two resistance-training
sessions per week targeting each major muscle group.

The following triceps
"kickback" exercise is a great way to strengthen and shape your upper arm. Holding a dumbbell in your right hand, stand with your feet
hip width apart and your knees and toes pointing forward. Take a big step
forward with your left leg, and bend your knees into a lunge position.
Place your left hand on your hip or on your thigh for support, as you
hold the weight at your right hip with your elbow bent at 90 degrees. Keep your upper arm
parallel to the floor as you extend your right elbow and lift the weight
out behind you. Pause briefly before slowly lowering the weight to your
hip. Repeat 10-15 times, then switch to the other side. Perform up to
3 sets on each side, resting for a short time in between sets.